Hōjicha contains roughly 5–10 mg of caffeine per 8oz cup. That is about half of decaffeinated coffee, a tenth of brewed coffee, and a quarter of standard sencha. The roasting process — which is what defines hōjicha — volatilizes most of the caffeine before it reaches your cup.
The longer answer covers why caffeine in tea varies so widely, how hōjicha compares to other caffeinated drinks, whether it counts as decaffeinated, and how to brew it if you specifically want the lowest possible cup.
The number, in context
| Drink (8oz cup) | Caffeine |
|---|---|
| Coffee (drip) | ~95 mg |
| Espresso (single, 1oz) | ~64 mg |
| Yerba mate | ~75 mg |
| Black tea (Assam, Earl Grey) | ~40–60 mg |
| Oolong | ~30–50 mg |
| Matcha (1.5g) | ~30–50 mg |
| Sencha | ~25–35 mg |
| White tea | ~15–30 mg |
| Karigane (kukicha) | ~10–20 mg |
| Hōjicha | ~5–10 mg |
| Decaf coffee | ~2–5 mg |
| Herbal tea (chamomile, peppermint) | 0 mg |
Hōjicha sits between herbal tea and decaffeinated coffee. It is the lowest-caffeine caffeinated tea in common rotation.
Why hōjicha has so little caffeine
Caffeine is heat-sensitive. It begins to sublimate (turn directly from solid to vapor) at temperatures around 178°C / 352°F. The roasting process for hōjicha takes the leaf well above this threshold — typically 160–200°C / 320–392°F for several minutes. Much of the caffeine evaporates with the steam during the roast.
A second factor: the base tea for hōjicha is usually bancha or stems (karigane), both of which start with less caffeine than premium young leaf. Caffeine concentrates in young, top-of-bush leaves; older leaves and stems have less of it to begin with. Hōjicha thus combines a lower starting point with a process that strips away even more.
By the time the tea reaches your cup, what remains is a small fraction of what was in the original green leaf — typically 70–90% of the original caffeine has been lost.
Is hōjicha decaffeinated?
Not technically. In the United States, "decaffeinated" requires the removal of at least 97% of original caffeine — a regulatory definition that hōjicha does not meet. Hōjicha contains roughly 5–10 mg per cup; truly decaffeinated drinks contain 0–5 mg.
In practice, the difference is small. Hōjicha is often used as a functional decaf in Japanese households — given to children and to elderly drinkers who avoid caffeine. For the great majority of people, the caffeine in a cup of hōjicha is below the threshold of pharmacological effect.
If you are specifically caffeine-sensitive — say, taking medications that interact with caffeine, or pregnant and limiting intake to under 200mg/day — hōjicha is one of the safest caffeinated teas you can drink. But it is not zero, and it is not technically decaf.
How brewing affects caffeine
Within the 5–10 mg range, the variables are:
- Steep time. Longer steeps extract more caffeine. A four-minute steep of hōjicha will yield slightly more caffeine than a 90-second steep.
- Water temperature. Hotter water extracts caffeine faster. Hōjicha brewed with full boiling water (95°C / 203°F) will yield more caffeine than hōjicha brewed at 80°C.
- Leaf-to-water ratio. More leaf, more caffeine — but only proportionally; double the leaf, roughly double the caffeine.
- Multiple steeps. The first steep extracts the bulk of the caffeine. A second steep from the same leaf will yield only about 30–40% of the first steep's caffeine. A third steep is nearly caffeine-free.
For the lowest possible cup: cool water (80°C / 176°F), short steep (60 seconds), single steep, less leaf. You can get hōjicha down to 2–4 mg per cup — essentially decaf in the practical sense.
Hōjicha vs. herbal tea
For a caffeine-free evening drink, the obvious choice is an herbal tea (chamomile, peppermint, rooibos, lemon balm). Hōjicha is not caffeine-free, but it is close — and it offers something herbal teas cannot: the body, depth, and aromatic complexity of an actual Camellia sinensis tea, with a warm, roasted profile that pairs better with food.
If your goal is "no caffeine for sleep," herbal is the safer choice. If your goal is "almost no caffeine but I miss the cup of real tea," hōjicha is the answer. Many tea drinkers — including many Japanese — settle on hōjicha as their default evening drink for exactly this reason.
Hōjicha latte: caffeine considerations
A typical hōjicha latte uses 1–2g of hōjicha powder, which yields roughly 5–15 mg of caffeine — a touch higher than a brewed cup, because the powder is fully consumed rather than steeped. Still well under any caffeinated coffee drink.
Some hōjicha latte powders are blended with matcha for color and flavor; if so, the caffeine goes up significantly (matcha is roughly 30–50 mg per 1.5g serving). Read the ingredient list carefully if you are watching caffeine.
L-theanine
Hōjicha contains L-theanine — the amino acid responsible for the calm, focused quality of green-tea caffeine. The roasting reduces L-theanine somewhat, but a meaningful amount remains. In combination with the very low caffeine, this gives hōjicha a uniquely settling profile: enough caffeine to feel like a tea, but with the calming amino acid still present and dominant.
This is the chemistry behind why Japanese drinkers describe hōjicha as relaxing. It is not just the warmth of the cup; it is the L-theanine doing its work without much caffeine to fight against.
FAQ
How much caffeine is in a cup of hōjicha?
Roughly 5–10 mg per 8oz / 240ml cup, depending on leaf, brew time, and temperature. About a tenth of brewed coffee.
Can I drink hōjicha at night?
Yes. The caffeine is low enough that for most people it does not interfere with sleep. Many Japanese drink hōjicha within an hour of bedtime. If you are caffeine-sensitive, brew it shorter and cooler, or switch to an herbal tea.
Is hōjicha safe during pregnancy?
Hōjicha is one of the lowest-caffeine teas available, so it is among the easier choices for pregnancy. Most guidelines recommend keeping caffeine under 200mg/day during pregnancy; even four cups of hōjicha is well under that. As with anything, check with your doctor.
Does hōjicha have less caffeine than green tea?
Yes — significantly less. Standard sencha contains roughly 25–35 mg per cup; hōjicha contains 5–10 mg. The difference is the roasting process, which volatilizes most of the caffeine.
Is decaf hōjicha a thing?
It exists but is unusual. Most hōjicha is naturally low enough in caffeine that the additional decaffeination process is rarely undertaken — and the chemical decaffeination would damage the roasted character of the cup. Standard hōjicha is the answer for people seeking a near-decaf option.
Does the type of hōjicha matter for caffeine?
Slightly. Karigane-based hōjicha (made from stems) is at the very low end (5–8 mg). Sencha-based hōjicha is at the higher end (8–12 mg). Bancha-based hōjicha sits in the middle. The differences are small — within the daily variation of a single cup.
The Saint Graal Hōjicha is karigane-based — among the lowest-caffeine hōjichas available. We drink it after dinner.
